3 Men’s and Women’s Basketball Technique DrillsMen’s and Women’s Basketball Technique Drills. Defensive Slide Drill 1: Form SlidesMovement Pattern:Facing the baseline in defensive stance. Perform 3 defensive slide steps at a 45 degree angle to your right. Keep hands out wide and active. After completion of 3 steps open hips and pivot to 45 degree angle going to your left, take 3 more steps. Emphasize hips down, chest up, weight balanced in feet. Feet should not touch during drill, maintain posture. Repeat pattern down the length of the court.Do 3-5 sets at a slow 1 step/recover pace. Once mechanics and legs are conditioned to cover length of court. Perform 3-5 more sets at top speed, continue emphasis on posture.

4 Men’s and Women’s Basketball Technique DrillsMen’s and Women’s Basketball Technique Drills. Defensive Slide Drill 2 designed to practice defensive Slide mechanics and condition athlete to stay in good defensive posture during fatiguePLAYER 1Movement Pattern:Start at baseline under the backboard.Sprint and close out to ASlow defensive slide to B touch sideline with footSlow defensive slide to COpen hip pivot to foul line and slow defensive slide down the sideline.5 deep squats when you get to the baselineNotes: emphasize keeping hips low, chest up, active hands throughout entire drillDo 3-5 sets with 30-60seconds rest between each set.BACPLAYER 2

5 Men’s and Women’s Basketball Technique DrillsMen’s and Women’s Basketball Technique Drills. Close out Drill 1: training mechanics of close out.Movement Pattern: Standing in Defensive stance under the rim. Practice closing out to each cone. Get to the cones in 3-4 steps, hips down, hands up at the cone blocking the passing lane, and position yourself to avoid a drive to the middle of the floor.

6 Men’s and Women’s Basketball Agility Drills.Close Out Drill 2Improve close out mechanicsImprove Sprint SpeedImprove conditioningSample Movement pattern:Sprint and Close out A-BJog back to A- Rest 5 secSprint and Close out A-CJog back to A – Rest 5 secSprint and Close out A – DSprint and Close out A – ESprint and Close out A – FRest 2 min and repeat 3-5xTo make more complex shorten rest between runs to make easier lengthen restBetween each run. BUT Close out at top speedBCDFAE

7 Men’s and Women’s Basketball Conditioning Drills.Close out Drill 3: Star Close OutMulti directional conditioning designed to improve leg endurance with an emphasis on fundamental defensive mechanics in a fatigued state.Movement Pattern:A-B SPRINT and Close outB-C Defensive Slide to lane line turn and close out.C-D SPRINT and Close outD-E Defensive Slide to lane line turn and Close outE-F Sprint and Jump to backboard.Perform 3-6 sets recording the time to completion for each set. Goal is to get to 6 sets and each set within 5 sec of your best time. Work : Rest start at 1:4 and work to 1:2BECAFD

8 Men’s and Women’s Basketball Agility Drills.Close Out Drill 4To help athlete improve shortrange sprint speed, and trainclose out mechanics, improves conditioningSample Movement pattern:A-B Back PeddleB-C SLIDEC-D CLOSE OUTD-E Back PeddleE-C SLIDEC-A CLOSE OUTGo through 4-6x and record your best timeFor each set. To make more complex have2 athletes doing the drill at the same time starting at opposite corners of the key.ADBCE

9 Men’s and Women’s Basketball Technique DrillsMen’s and Women’s Basketball Technique Drills. Sprint Close Outs: Training sprint to close out mechanics down the court.Movement Pattern:Start on baseline facing sideline in defensive stance.Turn – Sprint- and close out on first cone.After close out, quickly return back to defensive stance facing the sideline.Turn – Sprint- and close out on 2nd cone.Continue pattern down the length of the court to each cone.Notes: sprint hard between cones, pay attention to balance when closing out, snap hips back around and quickly get to defensive stance after each close out.Do 3-5 sets with 30-60sec rest between each.

10 Men’s and Women’s Basketball Agility Drills. Agility Drill 1: Little WMen’s and Women’s Basketball Agility Drills. Agility Drill 1: Little W. Designed to improve sprint speed, lateral quickness and change of direction efficiency while working inside the 3 point line. Can also be used as a conditioning drill. Add in dribbling a basketball to make more sport specificSample Movement Pattern:Start on the left wing facing the baselineSprint A-B – put inside hand down andSprint B-C- put inside hand down andSprint C-D- put inside hand down andSprint D -EPerform Drill from both sidesChange up activities as they get better with directional changes (defensive slides- sprint/back peddle- carioque/sprint….) Do 4-6 sets of varying movements starting from both sidesACEBD

11 Men’s and Women’s Basketball Agility DrillsMen’s and Women’s Basketball Agility Drills. Agility Drill 2: 2 cone weave drill improve 1 step quickness and rapid change of direction at varying speeds. Improve balance and stability when changing directions. Strictly a speed development drill. Add dribbling a basketball through drill for more sports specificBCASample Movement Pattern:Start at – ASprint - A to BBack Peddle - B to ASprint - A to C and around the coneFinish run through - DD

12 Men’s and Women’s Basketball Agility Drills.Agility Drill 3: Attacking the rim from the topImprove quickness and coordination cutting to the rimMovement Pattern:Start near half court, jog from 1st cone to 2nd cone. Sprint from 2nd cone and choose a lane to cut in always finishing at the rim. Jog back and repeat choosing a different lane each time.

14 Men’s and Women’s Basketball Agility Drills.Agility Drill 5: Zig ZagImprove quickness in the keyMovement Pattern:Start on right side of the keyAt the baseline. Navigate through A-B-C-D with any movement pattern specific to basketball. Sprint from D to the backboard, jump and touch backboard.Sample DrillDefensive Slide facing center court to ASprint to BDefensive Slide facing center court to CSprint to D and cut hard sprint and touch backboardDCBA

15 Men’s and Women’s Basketball Agility Drills.Agility Drill 6: Super Zig ZagMore complex Drill to improve quickness in the key.Movement Pattern:Start on right side of the keyAt the baseline. Navigate through A-B-C-D-E-F-G-Finish with any movement pattern specific to basketball.Sample Drill:Defensive slide through drill as fast as you can.Always facing center courtDCEFBAGfinishstart

16 Men’s and Women’s Basketball Conditioning DrillsMen’s and Women’s Basketball Conditioning Drills. X Shuffles Improve leg endurance, and mastery of defensive slide technique when legs are tired and fatigued.DCMovement Pattern:A – B Carioque RTB – C Defensive Slide (keep stance wide)C – D Carioque LTD – A Defensive Slide (keep stance wide)Make a committed effort to keep hips down low, and have active hands similar to how you would use them in a game setting when defensive sliding. Avoid heels making contact.Do 3-5 sets each one at max speed rest 30-60sec between sets.BA

17 Men’s and Women’s Basketball Conditioning DrillsMen’s and Women’s Basketball Conditioning Drills. 22’s Measure on court sprint endurance.Movement Pattern:Start at ASprint down and back 2x and finish atBAthlete should complete in 22secondsAdjust time to team ability and age groupGuards 22Post 24Complete 6-10 sets working down from 1min rest to 30sec rest between each run over several weeks of trainingBA

20 Men’s and Women’s Basketball Conditioning Drills.Team stands at ½ court,Partner MB Toss inThe Paint.Athlete starts on baselineSprint up to free throw lineReceive Return Med ball orBasket ball fromPartner, Sprint back to basket working3 different positions in thePaint. Right- Middle – LeftTeam Stands on Half court, one athlete at top of the key tossing the ball. Athlete tossing the ball replaces athlete moving in the paint. Once the athlete in the paint finishes last pass, back peddle to the baseline – shuffle to 3 point line and sprint around trying to beat the first pass made to the new athlete in.Teammate run in to tossing ball

21 Men’s and Women’s Basketball Conditioning Drills. Partner Chase Drill“A” is the Rabbit on free throw“b” Is hunting on baselineCoach delivers commands and directions before each attempt through..Sprint to first cone, defensive slide to 3rd cone- sprint all the way around the circle and then sprint to base line on opposite side of startLoser does 5 up-downs, once entire team goes through the drill rolls change andAB

22 Men’s and Women’s Basketball Conditioning DrillsMen’s and Women’s Basketball Conditioning Drills. Figure 8 Conditioning Test1 pointCone 5.75 pointsSet up 5 cones: free throw line – between freeThrow and half court- half court- between halfCourt and far free throw- far free throw line.Start on Right Side of cone 1 and sprint to theLeft side of cone 5. Stay low and run aroundCone 5 sprinting back around cone 1. ContinueSprinting in figure 8 pattern for 30 sec. HaveA partner record the total number of trips withThe point values assigned. Example: in 30 secYou were able to go around cone 5 three timesAnd you made it to half court by the 30sec markYou received a point total of Rest for 30 secThen repeat 8 more times. Record the points youReceived for each trial..5 points.25 pointsStartCone 1

24 Men’s and Women’s Basketball Conditioning Drills.L- Test Agility DrillStart on right side of the key at the baseline, sprint up and touch the cone A , back peddle to baseline, sprint back to cone A, defensive slide to cone B on left side of the key. Touch cone B with left hand, reverse motion and back peddle back to start. DO DRILL AS FAST AS YOU CAN.ABStart

25 Men’s and Women’s Basketball Conditioning DrillsMen’s and Women’s Basketball Conditioning Drills. Getting in the zone 3 zone series of cones that athletes move through performing various agility and movement skills Do A prescribed drill in activity zone Example ( High Knee Run) jog slowly through recovery zone, keep movement going for recommended time. (30 sec – 4min or more depending on teams conditioning level.) Set up several sets of cones so more athletes can go at one time and it is then more spread out allowing kids to work harder.Recovery ZoneActivity ZoneRecovery Zone

26 Men’s and Women’s Basketball Conditioning DrillsMen’s and Women’s Basketball Conditioning Drills. Acceleration Intervals athletes run at percentage designated between each cone, always returning to 50% on return run. Emphasis needs to be on maintaining running mechanics and hard accelerations especially when fatigue sets in. Take advantage of changing the percentages for any length of sprint. The conditioning comes with the number of times you send the athlete through the series concurrently . We start with 2 trips through the series and may work up to as many as 4-5 trips through the series. Athletes learn to recover actively on their return runs.100% SprintAll return runs are 50% intensity100% Sprint100% Sprint100% Sprint

27 Men’s and Women’s Basketball Conditioning Drills.Beat the ClockALWAYS FACING CENTER COURTPlace a cones in a 2 footPerimeter around the key.Start in the center of the keyA – B SLIDE – SLIDEA – C SPRINT – SLIDEA – D SPRINT – SLIDEA – E SLIDE – SLIDEA – F SLIDE – SPRINTA – G SLIDE – SPRINTKEEP HIPS LOW AND WORK HARD RECORD THE TIME IT TOOK YOU TO GO THROUGH THE SERIES.dcebAfg

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